Are these 5-minute dumbbell workouts enough on their own?

They are excellent for building the habit of training and you can make progress with them for a while. Golfers wanting larger long-term strength improvements may eventually benefit from progressing to a more structured Fit For Golf program.

Can I do these dumbbell workouts every day?

Yes. The program is designed for daily use. The short sessions and relatively low fatigue make regular workouts easier to manage.

Can I pair the program with golf swing speed training?

Yes. The relatively low fatigue of the five-minute sessions means they can pair well with golf swing speed training.

When should I use the 5-minute golf workouts?

The workouts are useful on busy days, before golf practice, between larger training sessions, while travelling, or whenever you only have a few minutes available.

5 Minute Golf Workout

Stronger Golf.
Just 5 Minutes A Day.

Q: What dumbbells do I need?

You only need one or two dumbbells. Adjustable dumbbells are particularly useful because they allow you to change the load for different exercises and progress as you become stronger.

Quick, simple golf workouts using just one or two dumbbells. Build a consistent training habit and maintain strength, mobility and power without needing long gym sessions.

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Workout Time 5 Minutes

Equipment 1–2 Dumbbells

Frequency Daily / As Needed

Level Suitable For All

Season Year Round

Program Overview

A simple dumbbell workout for golfers who are short on time.

The 5 Minutes A Day Dumbbell Program is designed for golfers who want quick, simple workouts using just one or two dumbbells.

The goal is simple: complete one 5-minute workout every day. There are seven different sessions, and rotating through them allows you to cover all the major muscle groups and movement patterns.

These workouts are ideal on busy days, before practice, or whenever you want to stay consistent but don't have enough time for a full training session.

Dumbbells make it possible to get a useful strength workout done in a very short window. There are no complicated equipment changes and the sessions are designed so you can get started immediately.

The program helps maintain mobility, strength and power year round and is particularly useful when time or energy is limited.

Program at a glance

Home-based dumbbell workouts
Ongoing and repeatable
Suitable for all ability levels
Suitable year round
A simple daily exercise habit
Daily or whenever time is limited

05:00

Five minutes is short enough to do. Long enough to matter.

The goal isn't to cram an entire gym session into five minutes. It's to remove the barriers that stop golfers training consistently and give you something productive you can do almost every day.

Primary Goals

What the program is designed to do.

Short workouts don't need to be pointless workouts. Each session has a clear purpose and forms part of a balanced seven-workout rotation.

Maintain Physical Qualities

Maintain mobility, strength and power in very short training sessions.

Train On Busy Days

Give yourself a fast, simple training option when a normal workout isn't realistic.

Improve Consistency

Make training easier to repeat and reduce the number of days where you do nothing at all.

Support Conditioning

Add regular physical activity that can support general conditioning and body composition.

How It Works

Seven workouts. Rotate through them.

There are seven different sessions in the program. Rotating through them gives you a simple way to cover the major muscle groups and movement patterns without having to design your own workouts.

The short duration and low overall fatigue also means these workouts can fit around golf practice, playing and other training.

1 Open today's workout

2 Grab one or two dumbbells

3 Complete the 5-minute session

4 Move onto the next session tomorrow

Key Points

Simple by design.

The program removes as much friction as possible so it's easier to keep exercising consistently.

Every session is only 5 minutes

Minimal space required

Great before practice or as a daily routine

Maintain momentum between bigger training days

Ideal for golfers who struggle with consistency

Only one or two dumbbells required

Who It's For

Built for golfers who want training to fit their life.

The program is suitable for all levels and can be used throughout the year.

Busy Golfers

You regularly struggle to find time for longer workouts.

Training Beginners

You want a simple way to start exercising consistently.

Regular Golfers

You want low-fatigue training that fits around playing and practice.

Experienced Lifters

You need a useful fallback for days when your normal training isn't possible.

Try The Program Free

Start your first 5-minute workout today.

Get access to the complete 5 Minutes A Day Dumbbell Program and the rest of the Fit For Golf App with your 7-day free trial.

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Fit For Golf App Reviews

Real golfers. Measurable progress.

★★★★★

“Over nine months I've completed Mass Prep, Mass, Force and Velocity. My driver speed has gone from around 102 mph to over 110 mph, with carries increasing from 255 to over 270 yards. My handicap dropped from 8.7 to 6.2 and my ball striking is much more consistent.”

Adrian Tedeschi Age 45 · 6.2 Handicap

★★★★★

“Since using the app I've increased my lean mass by 8kg / 18lbs, increased average club head speed from 97 mph to 110 mph, lowered my handicap from 24 to 14 and had zero injuries.”

Philip Kelly Age 38 · 14 Handicap

★★★★★

“I've gotten much stronger and lost 50 pounds. I've seen an increase in swing speed, I'm hitting the ball about 10 yards farther and I have more energy at the end of a round.”

Kolette Age 56 · 5 Handicap

View More Reviews

Program FAQs

Questions about the 5-minute program.

Are these workouts enough on their own?

They're excellent for building the habit of training, and you can make progress with them for a while. Eventually, golfers who want to make larger strength improvements may want to progress into one of the more structured Fit For Golf programs.

What dumbbells do I need?

One or two dumbbells are all you need. Adjustable dumbbells work particularly well because you can easily change the load between exercises and increase the weight as you get stronger.

Can I do these workouts every day?

Yes. That's the design of the program. The sessions are short and relatively low fatigue, which makes daily workouts much easier to manage.

Can I do more than one session per day?

Yes. If you have more time and want a longer workout, you can complete more than one of the sessions.

Can I pair this with swing speed training?

Yes. The relatively low fatigue of these short sessions means they can pair extremely well with golf swing speed training.

Do I need a warm-up?

The sessions are deliberately designed to be quick to start without a separate long warm-up or repeated equipment changes. Start each exercise under control and use an appropriate dumbbell load.

When should I use the workouts?

They work particularly well on busy days, before golf practice, between larger strength-training sessions, while travelling or whenever you only have a few minutes available.

I'm not sure this is the best program for me.

Use the Program Matcher inside the Fit For Golf App. It recommends three programs based on your goals, equipment, schedule and time of season, making it much easier to decide where to start.

More Programs

Find your next Fit For Golf program.

From short home workouts to full gym-based strength and power programs, choose training that fits your goals, equipment and schedule.

Speed & Power

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You've got five minutes.

Start your 7-day free trial and try the complete 5 Minutes A Day Dumbbell Program for free.

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Stronger Golf.
Just 5 Minutes A Day.

A simple dumbbell workout for golfers who are short on time.

Five minutes is short enough to do. Long enough to matter.

What the program is designed to do.

Maintain Physical Qualities

Train On Busy Days

Improve Consistency

Support Conditioning

Seven workouts. Rotate through them.

Simple by design.

Built for golfers who want training to fit their life.

Busy Golfers

Training Beginners

Regular Golfers

Experienced Lifters

Start your first 5-minute workout today.

Real golfers. Measurable progress.

Questions about the 5-minute program.

Find your next Fit For Golf program.

Home Based — Velocity

Mass

Home Based — Bands

Mass Prep

In-Season

30 Minute Gym

Foundations — Dumbbells

Simple Strength

You've got five minutes.

The App

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Stronger Golf. Just 5 Minutes A Day.

A simple dumbbell workout for golfers who are short on time.

Five minutes is short enough to do. Long enough to matter.

What the program is designed to do.

Maintain Physical Qualities

Train On Busy Days

Improve Consistency

Support Conditioning

Seven workouts. Rotate through them.

Simple by design.

Built for golfers who want training to fit their life.

Busy Golfers

Training Beginners

Regular Golfers

Experienced Lifters

Start your first 5-minute workout today.

Real golfers. Measurable progress.

Questions about the 5-minute program.

Find your next Fit For Golf program.

Home Based — Velocity

Mass

Home Based — Bands

Mass Prep

In-Season

30 Minute Gym

Foundations — Dumbbells

Simple Strength

You've got five minutes.

Stronger Golf.
Just 5 Minutes A Day.